Table 2.

Training Program.

Day	Variables	A.M. Training			P.M. Training
Mon	Event	Roller Classical			Trekking Run
	Time	40-22-30 min speed 10 s (ex)/120 s (re) × 10 set			90 min
	Intensity	zone 2-5-1			zone 1
Tue	Event	Roller Skate			Weight Training + Core Training
	Time	40-20-40 min			90 min
	Intensity	zone 2-3-1			65%(1RM) × 15rd × 3 set recovery time 90 s
Wed	Event	Mountain Pole Walk			REST
	Time	180 min
	Intensity	zone 1
Thu	Event	Roller Classical			OTHER SPORTS (fun sports)
	Time	90 min			90 min
	Intensity	zone 2			FREE
Fri	Event	Roller Skate			Weight Training + Core Training
	Time	40-40-30 min (5 min(ex)/3 min(re) × 5 set)			90 min
	Intensity	zone 2-4-1			65%(1RM) × 15rd × 3 set recovery time 90 s
Sat	Event	BIKE			Rest
	Time	180 min
	Intensity	zone 1
Sun	Event	Rest			RUN
	Time				60 min
	Intensity				zone 1
Intensity	zone 1	zone 2	zone 3	zone 4	zone 5	Weight training	Other sports	Total
	Low intensity		Middle intensity	High intensity
Heart rate (%max)	60–72	72–82	82–88	88–92	92–100
Time	590	230	20	40	22	180	90	1172
Training as a % total volume	50.34	19.62	1.70	3.41	1.87	15.35	7.67	100
Section	4	1	1	1	1	2	1	11
Weight event	65%(1RM) × 15rd × 3 set, recovery time 90 s Bench press (put legs on the bench, not on the floor) & pull-down Triceps pull-downs, deadlift Rowing/arm-pull while sitting & arm-press with dumb-bells using incline bench, legs: squats & hamstring curl, single-leg squat, side squat
Core training	Exercise 3 set, recovery 60 s Supine plank, prone plank, side plank, side plank-leg motions statically, spine in a neutral position, Swiss ball training(inclined press-ups, top position, single-leg holds, quadruped motions)

Abbreviation: 1RM, one repetition maximum; A.M. training, ante meridiem; P.M. training, post meridiem.